Fatburn Part 2

Since diets are a hot topic this time of year, here’s a follow-up since I posted “What I Have Learned about Covid and Fatburning”. I have continued to lose weight. Yes, even during the holidays! I’m continuing to remove vegetable oils from my diet, fasting between meals so that I can burn fat and keeping net carbs to about 50 grams per day.

I’ve been listening to interviews with Dr Cate and reading some of her articles. Here are some new things I’ve picked up.

If you want to see if you’re a Fatburner, you can take your fasting Triglyceride number and divide it by HDL. 1.1 is a good number. Mine was 1.3 from last year’s lab results which tells me that I’m a fatburner. But I knew that I was addicted to carbs and had hypoglycemia symptoms. 2 or 3 indicates higher risk of a cardiovascular incident such as heart attack or stroke. This number is also used to see if you have metabolic disease.

Metabolic disease is also linked to poorer outcomes with COVID, I have read a study that only 12% of US population is in good metabolic health.

Another thing that Dr Cate said in a podcast is that carbohydrates over time overwhelm your hormone system, like cortisol, thyroid, etc. If you’re eating a lot of carbs, your body gets addicted to the sugar. You need the hormones to burn fat which produces ketones. This makes sense to me since it gets harder as you get older to maintain a healthy weight. A high carbohydrate diet for a woman is 100 grams per day and a man is 150 grams. I knew that I was at 100 grams per day before reading her book.

Dr Cate also thinks fasting blood sugar in the 90s is too high. She thinks it should be between 65-85. I’ll be curious to see if mine drops this year.

Dr Cate doesn’t think gluten is inflammatory unless you have celiac disease. She said the research doesn’t show causation, only a correlation. She also thinks dairy has gotten a bad rap. I went gluten (and dairy free) a few years ago, but found myself substituting foods with gluten for other foods that are high carb. Once, I started monitoring my carbs and reducing them. I started to feel better and my digestive issues are now almost non-existent.

This low carb approach has the ability to get you off of the diet merry go round and guide you for a a lifetime.

In her book Deep Nutrition, she says there are four Food Pillars of the healthiest diets:

  • Fresh food–such as salads
  • Fermented and Sprouted Food–kimchi, pickles, yogurt (foods with probiotics)
  • Meat on the bone
  • Organ meats

These are the four pillars because they provide essential micronutrients and a variety of nutrients. This is part of an ancestral health movement which focuses on consuming foods that were around 100 or 150 years ago. Here’s more about the four pillars.

Dr Cate said the greatest predictor of quality of life is the health of your connective tissue which makes up your joints and arteries. That’s why these protein sources and collagen are so important.

She also recommended the app, Chronometer to track micronutrients. I’ve downloaded it and found it has great features in the free version. In the paid version, it suggests foods to fill in your micronutrients. Even though I’m taking a great multivitamin from Ashley Hurst RD, I was curious about how I’m doing with getting enough micronutrients from my food. There’s a keto setting in the app that I have been using that calculates your carbs, protein and fat. I’ve only had it for a few days, but I’m learning a great deal. One thing I need to continue to do is have a variety of foods in my diet. I think this app will help with that!

Blessings for the New Year!

xoxo Sarah

Photo by Mantra Media on Unsplash

What I’ve learned about Covid and Fat Burning

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“Show me a single person under 65 without a serious underlying disease or immune deficiency who ended up in the ICU who had been categorically avoiding vegetable oils for the prior 5 years and you’ve proven me wrong” said Dr Cate Shanahan M.D. who is a board certified family physician and the former director of the LA Lakers Pro Nutrition program. When I heard her say this, this got my attention! I knew the most serious cases were often people with underlying conditions such as kidney disease, heart failure, diabetes, obesity, and an immunocompromised state, but I had’t heard anyone talk about vegetable oils.

Dr Cate went on to talk about the Hateful 8 vegetable oils that are important to remove from your diet because they cause inflammation in your body. Those oils are canola, corn, cottonseed, soy, safflower, sunflower, grapeseed and rice bran. It’s not that these oils are inherently bad, but they are highly processed and become unstable in the body. These oils have grown exponentially in our diet in the last 40 years and there are quite a few doctors talking about the link to health conditions and PUFA consumption.

As Dr Cate talked about vegetable oils, I remembered my nutritionist Ashley had recommended a couple years earlier that I avoid these oils to reduce inflammation. Dr Cate recommended making your own salad dressing and looking at your snacks like crackers and chips. I had stopped making my dressing over the last year because I was bored with my recipes. When I looked at my salad dressings and snacks, 90% of them had the oils I should be trying to avoid. So I started cleaning the pantry out! It’s true you should have a little PFA, like 1%, but Dr Cate said you can test your fat and some people have 25-30%. I have been cooking a good bit during the pandemic, but this was a wake up call to try to cook most of our meals. Her full article on the oils is here.

I was intrigued as Dr Cate mentioned the research that showed vegetable oil makes us sugar addicts in articles and presentations online. I wanted to know more, so I ordered her book The Fatburn Fix. I had gained 5 lbs over the last year and wanted to understand fat burning from her perspective. This book has had a big impact on my thinking but is chock full of information. I will highlight key points that were meaningful to me and encourage you to read the book if you want to know more. I’ll summarize what she is saying in her words as much as I can and add my personal experience along the way.

The first step is to remove the vegetable oils from your diet (listed above) so that you can burn fat. She has a list of the good oils to use and snacks that are made with those oils on her website.

Then Dr Cate talks about how burning body fat promotes weight loss and burning sugar does not. She defines sugar as fruits, pasta, potatoes, bread made with flour because they spike your blood sugar. Of course, most people tend to think of candy, cookies, cake, ice cream which are very high in sugar.

I didn’t realize our blood stream carries only 16 calories during normal blood sugar. We don’t have a lot of space to store blood sugar only the liver can release it back into the blood stream. Most people have about 200 calories worth in their liver which will last a few hours at a desk job. Fat stores can fuel you for days. If you eat more than a few grams of sugar, then it is stored as fat. If you eat fruit, bread, snacks, then it forces our hormones into fat building mode. Sweet tasting foods intensify your desire for sweets and create sugar addiction.

Unhealthy Hunger. Do you get hangry? Dr Cate talks about unhealthy hunger which is is characterized by anxiety, brain fog, dizziness, fatigue, headache, irritability, nausea, shakiness to name a few. I used to feel this way. I used to have a terrible hunger that would make me irritable and was often hungry in the morning. After reading her book, I know that I had an addiction to those foods that raise your blood sugar. Over the last couple years, I feel better through diet changes, but I realized there is more that I could do.

Dr Cate talks about how Unhealthy Hunger can cause desperation eating and can cause executive dysfunction. Executive function is things like planning, organizing, and prioritizing. If you can’t perform executive functions, then it could impair your ability to plan your meals.

Diabetes is a spectrum. She looks at diabetes on a spectrum and says it is basically blocked fatburn. Hypoglycemia is first symptom which leads to insulin resistance which leads to prediabetes which leads to diabetes. Those unhealthy hunger feelings listed above are examples of the first stage, hypoglycemia.

Fasting blood sugar. Your fasting blood sugar is the reading when you first wake up in the morning. All healthy people have the same set point but when your metabolism is damaged the set point can’t be maintained. The set point is regulated by the brain and pancreas and normally they are the same. When your fatburn declines, your brain is in an energy crisis. Your brain wants more sugar and instructs your liver to release more which raises your fasting blood sugar. The pancreas is telling the fat cells to take the sugar out of the bloodstream and releases more insulin, so the body is fighting itself. The brain wins because it has a direct neuronal connection to the liver. Dr Cate describes this as profound metabolic disturbance which elevates blood sugar and builds fat which causes weight gain in many.

Mitochondria and cell energy. Mitochondria are the engines in your cells that create energy and they are fuel flexible. Sugar is not a good fuel for your cells because it can’t be increased very much during exercise and stress. Carbon dioxide that is released from glucose can acidify and damage your mitochrondria. Ketones generate more energy than sugar. Ketones can be made from body fat giving you extended energy. Protein can be used and certain cells in the small intestine may require amino acids for fuel. There’s an abundance of amino acids in the bloodstream in the form of albumin, but few cells use albumin for energy. A complication of protein fueling is gout when uric acid forms in the joints and causes swelling.

Debunking Protein Myths. Don’t I need carbs before a workout so I don’t break down protein? In a nutshell, if you fuel with sugar before a workout, you’ll block fatburn. Don’t I need protein 30 minutes after a workout? You have 24-48 hours after a workout to consume protein for muscle growth. Don’t I need lots of protein to build muscle? Eating excess protein will be stored as fat.

Why the news on Fat keeps changing. She goes into details about how our Dietary Guidelines are developed and influenced by special interest groups. In studies where they say saturated fat is bad, they don’t usually clarify what kind of saturated fat they are talking about. Dr Cate goes into great detail about fat and talks about why we still believe saturated fat is bad due to Ancel Keys. He was an eel physiologist who said his research proved saturated fat is bad, then falsified his data to maintain his claim.

Fatburn Quiz After Dr Cate goes through the science, there is a Fatburn Quiz about halfway through the book. I took her quiz and scored as a Fatburner, not elite, but a fatburner nonetheless. I knew that I had made progress on my carb addiction but wanted to work on a few things.

Phase I and Phase II plans. She has a Phase I dietary plan for those who need to repair their metabolic damage and get them ready for weight loss. In this Phase II, she recommnends fasting to get in touch with your true hunger by skipping a meal or time restricted eating (7 hour window). In the beginning, she recommends one day a week then you can work up to 2-3 days in a row. I’m not sure if I will be doing this.

Things Dr Cate said that Surprised Me

Seek out salt. It helps with digestion, bones, improves energy, and reverses insulin resistance. She recommends a 1-2 tsp a day. I’ve been trying to avoid salt for years. Now I have added Himalayan Pink Salt to my collection and find myself sprinkling it on everything!

Don’t exercise to lose weight. It doesn’t help that much and you will be in trouble if you have an injury and can’t exercise. It is good for your heart and muscles. Some people can exercise the right amount to keep their weight in check, but she says they tend to be exercise fanatics. (Dr Cate was a runner who was addicted to sugar.)

You should be able to kick back your hunger as an adult.

There is no such thing as a fast metabolism, the goal is a flexible metabolism.

My summary. I never wanted to go low carb, because I really liked my carbs. Also I am one who felt weak when I try to cut carbs, also known as the keto flu. But after reading her book, I knew I would benefit from making changes.

My strategy now is have a low carb breakfast and lunch, then have some carbs at dinner. Dr Cate said when people eat carbs at breakfast, they tend to crave them all day. I think that’s true for me as well. Morning could be eggs and bacon or pea protein drink with almond butter. Lunch is a salad with chicken, avocado and homemade dressing. At dinner, protein with vegetables and starches. I sleep better if I have some carbs at night. I avoid snacking and wait 4-5 hours between meals to allow the fatburning process to work. Ironically, these meals are what Pam Owens encouraged me to do during Precision Nutrition. I did it a little, but wasn’t fully bought in at that point.

I started with this approach 3-4 days and gradually have gone to 6-7 days a week. I wondered if I would be able to jump rope and have enough energy, but so far it’s working! I have more energy in the afternoon and don’t get the drowsy feeling when I was eating more carbs. I have lost 7.5 lbs so far. I focus a little more on eating my vegetables with this approach and keep the carbs around 50 grams. Perhaps this will help someone if they are considering making some changes. Let me know your thoughts!



What I learned from my Nutritionist

Could I have food sensitivities? This is what I wondered when I was working with Pam on Precision Nutrition. My mother, grandmother and her sisters all had autoimmune issues. I decided to go to a nutritionist halfway through the program with Pam. I found Ashley Hurst, R.D. who also has a degree in functional medicine. Functional medicine specialists often want to know why things are happening and try to get to the root cause.

Ashley was friendly and a great listener. She did a complete medical intake and I had a few digestive issues and some inflammation. I was at a healthy weight but I could see the inflammation in my face. Ashley said to prevent inflammation focus on healthy oils such as Walnut oil, Avocado oil and Olive oil. and avoid Canola, Safflower and Vegetable oil. Also avoid refined and white grains which can spike insulin. This will come up again later in my journey.

Ashley reviewed my vitamins and supplements and I decided to start on her multi-vitamin, fish oil. probiotic, and magnesium in powder form. The magnesium is amazing and improved my sleep immediately!

Mediator Release Test I decided to take the MRT to see if I had food sensitivities. The lab tests your blood to see if you have an immune reaction to 150 foods. I had some severe ones which where wheat, lettuce and strawberries. I noticed that I was eating lettuce and wheat frequently. I removed all the moderate and severe foods and gradually added them back in over a 6 month period. Ashley suggested that I stop eating gluten and dairy at this point because the test indicated wheat and some dairy were reactive for me. It was difficult but I did that. I also looked for starch alternatives to gluten that I could eat, such as rice and potatoes. Giving up bread and pasta were difficult but if I could find alternates then I could get through it.

It was difficult to remove a large number of foods at first, but I was able to gradually add more back in. After 6 months, I was able to add all the foods back in without a problem, though still avoiding gluten and dairy at this point. I lost a couple pounds, I felt better and look less puffy after going through this process.

Micronutrient Density test A few months in, I decided to test my micronutrients to see how I was doing. They test 33 different vitamin and minerals. They look at the nutrients that are part of the Krebs cycle and Methylation cycle. I did pretty well considering I had been on Ashley’s vitamins for a while at this point. There were a few things I needed to supplement. I found this to be really helpful and plan to retest every year. The thinking is that if your micronutrients are in good supply you will prevent disease. Also, as you age, you don’t absorb micronutrients as well. I read recently in a magazine that people who are 50+ need selenium. Yes, that’s me! I added Brazil nuts into my diet and saw an improvement in my test results.

Gut Bacteria: I ended up taking two different stool tests to check my gut bacteria. The first one, Ubiome went out of business shortly after I received my results. Ashley made some suggestions after looking at my results. I took Thryve Inside 6 months later and found my gut bacteria to be in fairly good shape. I tried their probiotics for a while but couldn’t tell much difference from my other brand. I would take this test again in the future if I needed it.

In summary, it was very useful to work with a nutritionist. Ashley was my partner to help me figure things out. She had a lot of tools and ideas to draw on. I was very impatient at first, but realized it takes time to work through the steps and look for results. The Micronutrient Density test was very helpful and I plan to take it once a year. The MRT probably helped but it was harder to tell. I did have a reduction in inflammation and my slight digestive issues improved. Her vitamins and supplements are high quality and the micronutrient density test showed that I had good absorption. After working with Ashley, I learned that I don’t have an autoimmune disease which was good news.

Perhaps this will help someone who is thinking about meeting with a nutritionist. Stay well!



What I Learned with a Fitness Coach

“I can help you with your nutrition and get stronger”. My friend Pam Owens was talking about her new program 3 years ago. I was curious. I knew she that she was a fitness and nutrition coach and specializes in golf, but didn’t know that she had a new program. I had been doing weight training for over 20 years but hadn’t worked with a trainer recently. Hoping to learn some new things and lose a few pounds, I signed up. It was a 1 year program and she used the Precision Nutrition system and tools. I would receive regular emails with nutrition lessons and my workouts, which were mostly strength based. The workouts were 4 days a week and Pam and I had regular coaching calls. Sometimes we Face-Timed so she could demonstrate or I could demonstrate. My customized program was heavy on building muscle which meant following the program and not doing some of the cardio I was used to. This was hard at first! I set my goals based on what I wanted to achieve and would track weight, measurements and take photos monthly.

I learned many things over the year but this is what stayed with me.

Eat slowly. It takes a while for you to sense fullness so eating slowly is important.

Balance your macro nutrients in a meal. Have some protein, a little fat, vegetables, sometimes starchy carbs.

Pay attention to carbs Are you carb sensitive? I hadn’t heard this term before. I was encouraged to try things out and see how I did. I didn’t realize zucchini is a starchy vegetable. When I think about carbs, I tended to think about potatoes, rice and bread.

Strength workouts alone can change your body. I lean towards cardio exercise so it was good for me to focus on strength work. I’m so glad I bought free weights and bands back then! I’m using them now during the quarantine.

Take note of your workouts. Pam suggested I write down my workouts that I received from Precision Nutrition. Each week your workouts would be emailed to you and for the following three weeks, the intensity would increase. I kept notes in a spreadsheet and have a year’s worth of workouts that I use today.

Experiment! Keep trying new things to see what works for you. Try new exercises. Experiment with new foods or taking foods out. I’m still doing this today.

Overall, it was a worthwhile program and I’m glad I went through it. At the end, I lost 14 inches and a few pounds.

Hop to it!

I bought some weighted jump ropes in late April. We were home (like everyone else) due to the pandemic. I had been walking, doing some weights and even joined a dance class online. My intention was to jump a little at home and bring them with me to the kickboxing gym once it reopened.

Woah! The first time I jumped, I thought these ropes are great! They’re weighted and you get feedback from them. So much better than my cheap rope that will twist up. The ropes come with a free app with workouts. I started doing a beginner workout that was 16 minutes long. I could only make it for 6-7 minutes with breaks. My heart was pounding with this workout. Yikes, it was time to get in shape!

In the first few weeks, I could feel my muscles recovering after the workouts. It felt like they were humming and throbbing. I could feel it most in my legs, arms, and butt. One of the things I learned is that you need to have a day or two break in between to let your body recover. I overdid it in week two. I was jumping and kept going faster and faster. That night I had trouble sleeping and couldn’t lay on my left side. The lateral muscle in my quadriceps was aching. I was concerned I had done some serious damage to my leg but the pain went away in a day or two. I decided I need to take 3-4 days off from jumping and start over.

Why am I doing this? When I was in my twenties, I decided that I wanted to stay healthy for the long haul. I ran a lot during that period then, then I started weight lifting in my thirties. Later I started cycling then took up yoga. Now, I don’t want to do long workouts but like to get my heart rate up and maintain my muscles. Jumping rope is a great solution because you can do it anywhere and the ropes are portable. I didn’t think about nutrition much in the early days. I’ll write about that journey in another post.

I’m improving now and jumping 3-4 times a week. My stamina has improved and can jump longer without a break. I’ve worked up to 30 minute workouts. I also realized quickly there is so much to learn. I watch people in the online group jumping rope and admire their speed, fluidity and skill. I’m working on the basic bounce, alternate foot, boxer step, crossover, and jump jacks. I can see a difference comparing my videos from the beginning to now, but the improvement seemed slow to me. My kickboxing trainer told me to keep practicing and it will come. Then I heard from more experienced jumpers that I need to be able to jump 100- 200 times in a row before I move on to the advanced jumps and increase my speed. Okay, back to the basic bounce now!

Is anyone else trying something new for fitness? I’d love to hear!

Sarah 💕